Best Exercises for Achilles Pain: Strength, Stretch, and Recovery

I was just with a patient who asked me, “What are the best exercises for my Achilles?”

And it struck me — this is something I talk about every single week in the clinic. Achilles pain is frustrating, but the solution isn’t lying on the couch and hoping it goes away.

The real fix? The right exercises, at the right time, in the right way.

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Why Exercises Matter for the Achilles?

Your Achilles is like a thick rope connecting your calf muscles down to your heel. Every step, every jump, every push-off — that rope takes the load. But even the strongest ropes fray if they’re never stressed in the right way.

That’s why total rest doesn’t solve Achilles pain. It might feel good for a few days, but as soon as you load it again, the problem flares.

Controlled exercise is the magic ingredient. It remodels the tendon, makes the rope stronger, and gets you back to doing what you love.

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Key Exercises for Achilles Pain

Foot Intrinsic Exercises

Your foot muscles are the foundation under your Achilles. Simple moves like towel scrunches (pulling a towel with your toes) or marble pickups help strengthen the foot’s support system. A stronger base takes unnecessary stress off the tendon above.

Standing Heel Raises

Once the foot foundation is solid, progress into heel raises. Begin with two legs, then move to single-leg for more challenge. Stay controlled — no bouncing.

Eccentric Heel Drops (Alfredson Protocol)

This one is the gold standard. Stand on a step with both feet, push up, then lower down slowly on the sore leg, letting your heel drop below the step. It’s tough, but it’s the proven exercise that helps remodel the tendon.

Bent Knee Calf Raises

Do your heel raises with knees slightly bent. This targets the soleus muscle, which supports the deeper part of the Achilles — often the hidden culprit behind stubborn pain.

High Load Isometric Exercises

Doing a sustained calf raise with heavy weight has been shown to improve pain and remodel tendons (Rio et al., 2015). These are a powerful way to both calm tendon pain and build long-term resilience.

Stretching & Mobility for Recovery

• Wall Calf Stretch: Hands against a wall, step back with the sore leg, lean forward gently until you feel a stretch.

• Plantar Fascia Stretch: Cross your sore foot over the opposite knee, grab your toes, and gently pull them back toward your shin until you feel a stretch along your arch.

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Important Tips for Success

• Progress slowly: Start with supported, low-load exercises and move up only when the tendon settles.

• Light = no success: Speak to our trained team to find that sweet spot — as heavy is often better for tendon healing.

• Don’t aggravate: Pain is actually essential to success. We allow exercises to be uncomfortable, but you should feel better after — not worse.

  
  

Remember: Rehab is a marathon, not a sprint. Consistency is what rebuilds tendons.

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 How physio guides your recovery?

This is where our team comes in. At Thornton Physio, we don’t just hand you a generic exercise sheet. We assess your strength with tools like VALD force decks for jumping, check your biomechanics, and tailor exercises to your needs.

If you’re a runner, we also analyse your Garmin or Strava data to build a running reload plan that fits your tendon’s capacity. That means you don’t just recover — you come back stronger, ready for your next goal.

That’s what we call: “Tailored Care for Optimal Performance.”

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 FAQS

1. Which exercise works best for Achilles pain?

The eccentric heel drop is the most researched and effective exercise — but any exercise that is tailored to your pain and skill level is the best.

2. How often should I do Achilles rehab exercises?

Most programs work best when done daily, starting with small sets and gradually building.

3. How do I know when to progress?

Pain is your guide. If the tendon feels stable during and after exercise, you’re ready to move.

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Ready to Fix Your Achilles?

If your Achilles has been slowing you down, don’t let it become a long-term setback. The sooner you start the right rehab, the sooner you’ll be back moving well. Click the button below and we’ll get you on the path to recovery.

I know we can get that Achilles moving again and keep you chasing your goals.

Your Personal Best, Our Priority.

Murray Leyland

Director, Thornton Physiotherapy

🎥 Didn’t catch the video earlier? Watch the best exercises for Achilles pain here.

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References

1. The Feet People. (n.d.). Best Achilles tendinopathy exercises and stretches. Retrieved from https://www.thefeetpeople.com.au/learning-hub/best-achilles-tendinopathy-exercises-and-stretches/

2. Healthline. (n.d.). Achilles tendon stretches and strength exercises. Retrieved from https://www.healthline.com/health/achilles-tendon-stretch

3. GoodRx Health. (n.d.). 6 strengthening exercises for Achilles tendonitis. Retrieved from

   https://www.goodrx.com/well-being/movement-exercise/achilles-tendonitis-exercises

4. Treat My Achilles. (n.d.). Progressive treatment exercises for Achilles tendonitis. Retrieved from https://www.treatmyachilles.com/post/progressive-treatment-exercises-for-achilles-tendonitis-tendinopathy-what-when-and-how-much

5. London Orthopaedic Surgery. (n.d.). Achilles tendon eccentric exercises. Retrieved from

   https://www.londonorthopaedicsurgery.co.uk/therapies-exercise-regimes/achilles-tendon-eccentric-exercises/

6. Rio, E., Kidgell, D., Purdam, C., Gaida, J., Moseley, G. L., Pearce, A. J., & Cook, J. (2015). Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine, 49(19), 1277–1283. https://bjsm.bmj.com/content/49/19/1277

7. van der Vlist, A. C., Breda, S. J., Oei, E. H. G., Verhaar, J. A. N., de Vos, R. J., & van der Worp, H. (2020). Conservative management of Achilles tendinopathy: A systematic review. BMJ Open Sport & Exercise Medicine, 6(1), e000760. https://pmc.ncbi.nlm.nih.gov/articles/PMC7249277/

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